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Friday, March 26, 2010

Worst Day Of Your Life

Boot Camp Friday - Undisputed Boxing Gym w/Charles

3mi warmup jog (not part of the class but what the hell)

As Charles is fond of saying, "I'm going to make today the worst day of your life."

XX minutes nonstop (he said 20 but I think he went 25 or 30, I don't know I could barely breathe) 1 minute intervals, no rests. All exercises done for speed, as many reps possible. I use medium weight for these instead of light so that after about 0:45 seconds of each exercise I wish I was dead and I start screaming out in pain. For example I use 16kg kettlebells for the leg exercises and a bit smaller yellow ones for the upper body and maybe trade for the 16kgs if I feel good at the end of a set.

jab, cross, hookdrop to prone on face and spring back upsprint to far bag (~20 yards)jab, cross, hookdrop to prone on face and spring back upsprint to near bag (~20 yards)repeat in a cycle for 1 minute as fast as possible hitting as hard as possible